Get a Bikini Body in 4 Weeks

Pilates for a Beach-Ready Body

Toss that sarong: We've got the ultimate workout to help you slip on a bikini with confidence. "Each of these exercises targets at least three major muscle groups — so you train smarter, not longer," says Rael Isacowitz, a Pilates specialist and exercise physiologist based in Costa Mesa, California.

The Result: Swimsuit-worthy abs, plus sleeker arms, butt, and thighs. Do this workout three or four days a week for 20 minutes (complete the entire series of exercises twice), then add another 15 minutes of high-intensity cardio.

To boost the challenge, use light weights where indicated. Include two 45- to 60-minute cardio sessions on your off days and follow a healthy diet, and in just four weeks you'll be sitting poolside with pride.

1. Front Lift

Fitness Focus: Thighs, Glutes, Calves, Abs, Shoulders

Stand with feet shoulder-width apart, arms at your sides.

Optional Challenge: Hold 2-pound dumbbells.

Lift arms overhead, palms facing in, lifting right leg from the hip until it's parallel to the ground.

Hold for 2 counts, then drop right foot into a front lunge.

2. Front Lunge

Fitness Focus: Thighs, Glutes, Calves, Abs, Shoulders

As you lower into the lunge, bring both arms out to your sides at shoulder height.

Hold for 2 counts, then rise and return to standing, bringing legs and arms back to starting position.

Alternate 20 reps (10 per leg) with control.

3. Leg Pull/Push-Up

Fitness Focus: Chest, Back, Arms, Abs, Glutes

Come to full push-up position with hands under shoulders and draw abdominals in toward spine.

7. Half-Seated Hip Circle

Point toes, press inner thighs together, and trace 10 large clockwise circles in the air with both feet, then trace 10 counterclockwise circles.

8. Bent-Knee Roll-Down

Fitness Focus: Abs, Back, Shoulders

Sit with knees bent and arms parallel to ground in front of chest, holding dumbbells (optional) with palms facing each other.

Lean back to engage abs; bend both knees 90 degrees and lift legs until shins are parallel with the ground.

Balancing on your tailbone, hold for 5 seconds.

Keeping arms and shins parallel to the ground, slowly roll lower back down 4 inches and hold for 5 seconds.

Using core strength, roll up to starting position. Repeat 10 times without touching feet to the ground or rolling all the way down.

9. Double-Leg Kick

Fitness Focus: Arms, Thighs, Glutes, Back, Abs

Lie facedown and either clasp hands or hold a light dumbbell behind back.

Bend knees and bring shins perpendicular to ground, toes pointed.

Bring heels to glutes twice in short kicks.

On the third kick, lift chest off ground and extend arms straight back to hover an inch above your glutes. Straighten legs, contract thighs and glutes, and lift legs 2 inches; hold for 2 counts.

Lower chest, head and arms; return feet to starting position.

Repeat 10 times.

15-Minute Cardio Blast

Burn 150 calories with this high-energy cardio-sculpting plan. If possible, do it on sand or some other soft surface to up the challenge and burn even more calories.

Minutes

Exercise

Comments

0:00–2:00

Jumping Jacks

Maintain a fast, rhythmic pace with arms almost touching overhead.

2:00–4:00

Run in Place

Bend elbows and pump arms front to back while reaching your knees up to your abs, accentuating leg movements as you run

4:00–5:00

Squat Jumps

From a standing position, lower knees 90 degrees into a squat, keeping arms parallel to chest.

From the bottom of the squat, jump up 4 to 6 inches.

Land softly with knees bent; repeat.

5:00–7:00

Jumping Jacks

7:00–9:00

Run in Place

9:00–10:00

Squat Jumps

10:00–12:00

Jumping Jacks

12:00–15:00

Run in Place

Gradually slow to cool down.

Double Your Results

Maximize results in your regular routine by following these workout strategies from Marcus C.C.W. Elliott, MD, a sports-medicine and performance expert based in Santa Barbara, California.

Push Yourself

Eke out two more reps when you're lifting weights, add 10 minutes to your typical cardio routines, make one weekly aerobic workout last longer than 45 minutes. "Over time, small changes like these can make a big difference in your body," says Dr. Elliott.

Mix It Up

Try doing two different cardio activities per workout. Instead of walking for 30 minutes on the treadmill, for example, walk for 20 minutes and jump rope for 10. "You'll challenge your cardiovascular system and prevent overuse injuries," says Dr. Elliott.

Add Intervals

Include a few high-intensity intervals in two of your cardio workouts each week. After warming up, do one minute of high-intensity activity (an 8 or a 9 effort level on a scale of 1 to 10) followed by three minutes of moderate exertion (5 to 6 on the same effort scale). Repeat for a total of five intervals, then cool down for a few minutes.